Wednesday, November 12, 2014
power clean 3-3-3-3-3 Compare results to August 5, 2014. 10 rounds for time: 10x lunge (alternating, total) 10x squat jump Post score to comments.
Tuesday, November 11, 2014
***Important Announcement*** We will be operating on a modified schedule today, Veteran’s Day. Classes will be held at 8a, 9a, 10a, 11:30a, and 5p. “Manion” seven rounds for time: 400m run 29x back squat @ 135/95-lbs. workout courtesy of crossfit.com seven rounds for time: 400m run 29x single-leg squat (alternating, total) Post score to comments.
Monday, November 10, 2014
for time: 100-foot walking lunge 500m row 40x handstand pushup 30x chest-to-bar pull-up 20x burpee 10x swing @ 70/55-lbs. for time: 100m walking lunge 500m run 40x handstand pushup 30x *pull* 20x burpee 10x standing long jump Post score to comments.
Sunday, November 9, 2014
***Important Announcement*** We will be operating on a modified schedule for Veteran’s Day (Tuesday, November 11). Classes will be held at 8a, 9a, 10a, 11:30a, and 5p. Thank you to everyone for coming to our Grand Opening party yesterday—it was a blast! Rest today.
Saturday, November 8, 2014
“Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run Compare similar results to October 31, 2013. for time: 50x burpee 800m run 50x squat jump 800m run 50x *pull* 1-mile run Post score to comments.
Friday, November 7, 2014
hang snatch 2-2-2 Compare results to May 22, 2014. then, as many repetitions as possible in seven minutes: burpee + muscle-up as many repetitions as possible in seven minutes: 1x burpee 1x *pull* Post score to comments.
Thursday, November 6, 2014
deadlift 1-1-1 Compare results to November 25, 2013. then, three rounds for time: 15x front squat @ 165/115-lbs. 30x double under 400m run three rounds for time: 30x single-leg squat (alternating, total) 15x tuck jump 400m run Post score to comments.
Wednesday, November 5, 2014
for time: 50x strict pull-up 50x strict ring dip 40x strict pull-up 40x strict ring dip 30x strict pull-up 30x strict ring dip for time: 50x *pull* 50x bench dip 40x *pull* 40x bench dip 30x *pull* 30x bench dip Post score to comments.
Tuesday, November 4, 2014
split jerk 1-1-1-1-1-1-1 Compare results to June 13, 2014. as many rounds as possible in 12 minutes: 9x single-leg squat (alternating, total) 9x tuck jump Post score to comments.
Monday, November 3, 2014
three rounds for time; rest exactly one minute between rounds: 25x wall ball, 20/14-lbs., 10-ft. target 20x box-facing burpee, 20″ platform 15x power clean @ 135/95-lbs.
